SSS 07- Buffing Experienced Workouts:
“Buffing” 3day split- using “paired circuits”
Videos of Chest/tri Experienced Buffing phase 4 at home
CHEST, TRICEPS and intervals plus 20 mins extra cardio and ABS
Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8
Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure
Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)
Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow
INTERVALS: Intervals-immediately after lifting
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
+20 mins additional steady cardio after intervals…move to another mode if bored
ABS–CPTME….SIMPLE 7 for 7
- Passive Abs
- Sit ups- hands on hammies
- Vacuums!! 10- 10 seconds daily
- Knee ups- roman chair are best
- Traditional AB crunch
- Ball Crunches
- Cats/Dogs